Winter Wellness Guide: Tips for a Healthier, Happier Season

As we move into winter, our minds and bodies naturally respond to the changing environment. Due to evolutionary adaptations, we experience biological adjustments involving circadian rhythm, vitamin D levels, immune function, and even mood regulation in response to less light and colder weather. You may experience this as a shift in energy, sleep patterns, appetite, and emotional wellbeing. Subsequently, routines which serve us well in summer may no longer fully support our health in winter. By consciously modifying our habits through nutrition, movement, social connection, and restorative practices we can work with these natural changes rather than against them. This can help to maintain mood and overall vitality at this time of year.
Below I’ve compiled a comprehensive list of recommendations and asked some experts for their top tips to get you through winter with a smile on your face and a spring in your step.

Seasonal Nourishment

• Incorporate foods that support your immune system – garlic, ginger, mushrooms, citrus, shellfish, pumpkin seeds, carrots, sweet potato, squash or pumpkin. These foods contain many vitamins, minerals and antioxidants such as vitamin C, beta-carotene, zinc and fibre that help with inflammation and support immune cell activity. Protein is also important as amino acids are the building blocks of immune cells. Try lean meat such as chicken, turkey and fish with a weekly dose of red meat. Balance this with plant protein sources such as lentils, beans and chickpeas for the extra fibre and nutrients.
• Focus on seasonal produce – pumpkin, squash, root veg, apples, pears, brassicas such as brussels sprouts, cabbage and cauliflower. These can help deliver a variety of nutrients that we might be eating less of during the spring and summer. Food that is locally grown and seasonal is also more likely to retain these important nutrients as it is harvested at peak ripeness and has less time in transport before being eaten. The body thrives on variety so keep mixing it up with exciting recipes!
• Batch-cook and freeze nutritious comfort foods for busy or low-energy days. If you’re roasting a chicken, can you cook the carcass with some veg and create a wonderful bone broth to freeze or use in the coming week. It’s a great source of collagen – good for skin, joints and the digestive system.  
• Herbal teas or turmeric latte can all feeling comforting and provide health benefits during colder months. Cinnamon, ginger, vanilla, cardamom are great flavours for warmth and mood boosting. Rosehip, blackcurrant and hibiscus contain good quantities of vitamin C.

Try BBC Food Golden Turmeric Latte

Frankie, chef and founder of Frankie’s Kitchen Bristol has the following tips for seasonal cooking:

“When the cold really sets in, I stock my fridge with healthy staples that make quick, hearty meals easy. Top winter foods I always reach for:

• Root veg like sweet potatoes, carrots, parsnips, and beetroot—great roasted, in soups, or tossed into grain bowls.
• Cruciferous veg like kale, cabbage, and Brussels sprouts—perfect for stir-fries, salads, or sautés.
• Squash (butternut, acorn, pumpkin)—roasted or blended into creamy soups.
• Mushrooms—earthy, satisfying, and great for boosting umami in plant-based dishes.
• Whole grains like quinoa, barley, and brown rice for fibre and warmth.
• Legumes—lentils, chickpeas, and beans for hearty stews or curries.

And always eggs. They’re my cold-weather saviour whether boiled, scrambled, or in a quick veggie frittata. I love spicy pickled eggs too – on toast, in salads, or solo with chilli sauce.

A staple in my fridge is leftover frittata, packed with roast squash, kale, garlic, and whatever cheese is on hand. Nutritious, filling, and easy to grab when motivation’s low”

Supplements for Immunity & Mood

• According to the Department of Health and Social Care, 1 in 6 people in the UK have low levels of vitamin D. Deficiency of this vitamin can cause a variety of issues with fatigue, bone and immune health, low mood, increased risk of heart disease and even muscle weakness. Vitamin D can be stored in the body for a few months which means levels may fall below the minimum healthy range at some point over winter without good exposure to sunlight or a supplement. I always recommend testing before supplementing, to get the right dosage: Vitamin D test
• Immunity supplements can help those deficient in nutrients like vitamin A, C, selenium and zinc to boost levels and ensure that the immune system has the materials it needs to function optimally. Ideally we would get all of these nutrients from our diet but due to factors such as differences in absorption, processing and farming methods food can lack the quantities of vitamins and minerals we require.
• Research also supports the use of Omega-3 to regulate and enhance immune cell function. For those with autoimmune conditions, it can also help prevent an overreaction of the immune system by reducing inflammation.
• Some research suggests that the antiviral properties of elderberry in supplemental form (never eaten raw) may shorten cold duration and lessen severity. Likewise, echinacea may reduce the risk of developing a cold and shorten duration. However, conclusive evidence for herbal support is limited with mixed results in studies.
• Probiotics play an important role in modulating the immune system in a number of ways such as strengthening the gut barrier, interacting with immune cells and reducing inflammation.

Lindsay Rose from the probiotics company GoodBac gives the following advice:

“Around 70% of our immune system is linked to the gut. Lactobacillus acidophilus is one of the most studied species of probiotics for its impact on our immunity. It has been shown to:

• Increase IgA (an antibody that helps defend our airways and gut) and support important immune cells
• Lower proinflammatory signals like IL-6.

This dual action creates a more balanced immune system. Ready to respond when needed, but less likely to overreact. This is helpful support as we head into the colder months. 

Visit goodbac.com to discover the probiotic strains that can best support you this winter.”

Exercise & Supportive Activities in Cold Weather

• Many studies have found that morning light helps improve mood and sleep due to its effects on the circadian rhythm. However, walking in nature at any time of the time day is beneficial for mood, glucose control, vitamin D levels and sleep quality.
• On darker days or when you are unable to get outside, light therapy using something like Lumie can be helpful. Especially if you suffer from Seasonal Affective Disorder (SAD).
• Change your routine to indoor workouts if you’re unlikely to get out when it’s cold, dark and wet. It might be fun to try something new and if it helps you keep up the motivation to move, you’ll be feeling better throughout winter. Yoga, pilates, strength training, HIIT classes are just a few options. If you can find a studio that offers hot yoga, this combines the benefits of exercise and sweating (see below).
• Remember to warm up and stretch prior to vigorous exercise to prevent injuries, especially in cold weather. This increases muscle temperature, blood flow, oxygen delivery, and muscle elasticity, preparing your body to move and reducing the risk of muscle tears and other injuries
• Consider using a sauna. There’s a reason that the Nordic countries have such a long history of regular sauna use. They offer the following benefits:
  • Mood improvement through the release of endorphins which can also help with pain relief.
  • Whilst the liver and kidneys are the primary organs responsible for removing toxins, saunas can help with elimination of toxins via sweat.  
  • Lowers inflammation and strengthens immune system.
  • Muscle repair and growth following exercise.
  • Brain health – research has suggested it can help with cognition through increased blow flow and may help to reduce the risk of neurodegenerative disease.
  • Some of the benefits in Nordic countries are likely to involve a community element, providing a time to chat and bond. This keeps loneliness at bay and imparts a sense of belonging.

Joy & Connection

• Schedule regular meetups with friends and family as it can help to have something to look forward to when it’s feeling a little bleak outside. Try a girls’ night in or a meal together, cinema trips, a spa weekend or a weekend walk in nature. Check in on your social circle—offer support and stay connected.
• Create a list of seasonal activities that bring joy. Some ideas include reading a book that involves a wintery setting, baking, festive markets, Sunday roast at a country pub, outdoor ice skating. The options are endless!
• Winter tends to be a lower energy time of year so if that is how you’re feeling be mindful and take the rest you need. However, research shows that those who stick to regular wake, sleep and mealtimes suffer less with low mood during winter.
• Plan mini rituals for cosy evenings this might include snuggling up in front of a movie, books, candles, hot drinks. Try journaling or setting a daily gratitude practice which has been shown in studies to help with a more positive outlook. Get your home feeling like a haven from the outdoors.

Rebecca Fisher, an interior designer at Homeshaped suggests the following:

“It’s a time to prepare our homes so they can support us through the darker, colder months ahead. And forget those clichéd cosy images we’re fed like nuts to a squirrel at this time of year. Try these instead. The simplest of shifts proven to lower blood pressure and increase feelings of calm. Your home will hug you right through to spring.

• Bring the outside in. Connect to the season with foraged branches or pinecones (embrace imperfection), light candles with woody autumnal scents, serve seasonal soup in a bowl that brings joy.
• Create comfort and togetherness. The core of cosy. Layer your lighting with table lamps & fairy lights (you want to create areas of light and shadow) and drape blankets over the sofa to invite snuggles. 

Lil’ tweaks like these can make a big difference to your mood and wellbeing, especially when the daylight walks out the door, taking our happy hormones with it”

Read more advice from Rebecca at https://www.bustle.com/wellness/the-psychology-of-cosy

In summary, as the nights get longer and the temperatures colder, winter becomes an invitation to care for ourselves with greater intention. By nourishing our bodies with seasonal foods, supporting immunity and emotional balance with thoughtful supplementation, staying active through cold-weather movement and embracing cosy rituals that keep us grounded and connected, we can transform this season into one of wellbeing rather than simply endurance. With these simple nutrition, lifestyle and mindset changes, winter can become a time of restoration, warmth, and meaningful joy.

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